Trident Blog

Tuesday 1st May 2012

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800M Run party starter

12 Rounds Ascending Ladder (1-1-1, 2-2-2,3-3-3, and so on)

Ring Row

Dynamic Push-ups   (45lb plates just out side hands, push up and explode land on 45lbs plate) (<3 MOS Push-ups)

Barbel Roll-outs

800M Run, topper on the paleo cake

 

 



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Monday 30th April 2012

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800m Run Buy –in

21-15-9

Strict C2B P/U( <3 MOS Ring Rows)

Wallball

ABMAT S/U

800m Run cash-out

 

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Friday 27th, April 2012

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Strength: (15 Min)

Deadlift

4 x 3

Conditioning:

2×6 min AMRAP

10 x Bulgarian Split Squat (5 x each leg)  ( <3 MOS 5 x Step-Back Lunges each leg)

10 x T2B ( <3 MOS V-ups / ABMAT Sit-Ups)

1 Min rest/transition

4 x Deadlifts (70%1RM)   ( <3 MOS  coaches discretion light Deadlifts or KB DLs)

200M run

 

 

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Thursday 26th April 2012

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6 x RFT (<3 MOS 5 RFT)

250 M Row

16 x Goblet squat (<3 MOS 8 x Goblet Squats)

200m farmers walk (Heavy as possible)

8 x KB swings (<3 MOS 5 x KB Swings)

 

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12 new year

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This is a new post

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Wednesday 25th, April 2012

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Strength

Bench Press

4 x 3

Conditioning

3 x 3 min AMRAP

8  x Push-ups

8  x Ring Row

1 Min rest/transition

32 x Double unders / can sub tuck jumps 1:1(<3 MOS Singles)

16 x ABMAT SITUP

1 Min rest/transition

4 x HSPU (<3 MOS DB Press)

8 x Wallball

 

 

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Tuesday, April 24

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3 Rounds for Time

400M Run

12 x Box Jumps

12 x Ball Slam

 

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Monday, April 23

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CINDY

20MIN AMRAP

5 x Pull-ups

10 x Push-ups

15 x Squat

 

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Wednesday, April 18

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Back Squat 5×5

7 Min Amrap:

5 Box Jumps, max ascending ladder of pull ups

ex. 5 box jumps, 1 pull up, 5 Box Jumps, 2 pull ups, etc

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Tuesday, April 17

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Powerclean Skill Work (skill only)

5 Rounds for time:

10 Powercleans (135/95)

8 Lateral Burpees over barbell

200 M Run

via Trident CrossFit.

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Monday 16 April 2012

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Strict Shoulder Press 4×3

Partner WOD: 1 person works, 1 rests

8 Rounds

10 Push Press 115/75#

10 TTB


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Friday 13th April, 2012

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30 Slamball

30 SDHP w/KB

30 TTB or KTE

30 Hip Extensions

30 Push Ups w/ weighted Renegades (25/15# DB)

30 Squat Jumps

30 MedBall Sit Ups

30 Calorie Row

 

<3 months: 20 reps of each movement

 

 

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Thursday 12th April, 2012

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Skill: Split Jerk

10 min to work on skill or find a heavy single

3 Rounds of:

3 min clock: 20 Lunges, 20 KB Swings – max reps of Split Jerk (115/75) with remaining clock

1 min rest between intervals

<3 months: 3 min clock: 20 lunges, 20 KB swings (scaled load), max reps of DB push press or DB jerk if movement is sound

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Wednesday 11th April 2012

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7 Min Max Ascending Ladder:

5 Deadlifts @ 80@ of 1RM

10 Box Jumps

 

3 min Rest

7 Min Clock:

40 Burpees, then max distance row w/ remaining time

<3 months: 5 Trap Bar Deadlifts or KB deadlifts (scale as necessary), 10 Step Ups, 30 Burpees then max distance row for remaining time

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Tuesday April 10th, 2012

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Front Squat: 1,1,1,1,1 (Find 1 RM)

 

10 Rds for time:

4 Front Squats @ BW

4 HSPU

<3 months: 7 Rounds of 4 Front Squats (scaled load) OR Goblet Squats

4 inverted push ups on box or 1 wall walk

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